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Do you love to eat up the whole fruit? Or, is it the freshly crushed juice that appeals to you more. Both as you know are healthy options. However, is there really a difference between the nutritional value of the two, if it involves the same fruit?
The answer is a big 'Yes'.
While freshly squeezed fruit juice is a healthy addition to your daily diet, it cannot replace eating whole fruits (or vegetables). In the choice between juicing and eating whole fruits, though juicing has its advantages, the latter offers more nutrition. Here's why.
Advantage: Juicing is convenient
The convenience of gulping down a glass of juice versus eating a whole fruit is one of the biggest advantages of juicing. However, this counts as a convenience only if you aren't making the juice and cleaning the juicer yourself. When you have to make your own juice, it probably would be easier to simply cut and eat the fruit.
Advantage: Juicing makes it easier for the body to absorb nutrients
Juicing is said to make absorbing nutrients easier for people with digestive diseases such as inflammatory bowel diseases. This is because the process of juicing removes fibers thus giving the digestive system less work to do. Another advantage is eating a whole fruit fills you up more than drinking a glass of juice. This allows you to take in higher amounts of vitamins, minerals, enzymes etc. However, this theory has not been proved.
Disadvantage: Juicing removes fiber
Though the removal of fiber makes it easier for the body to digest fruit juice, this loss of fiber is actually a disadvantage for people with a healthy digestive system. Since the digestive system does not have to work on digesting fibers in juice, the body uses fewer calories in the process. Lesser calories burnt imply lesser weight loss. Since juices are digested faster than whole fruits, hunger is satisfied for shorter periods of time leading to an increased appetite.
Disadvantage: Juicing removes flavonoids
Along with a loss of fiber, flavonoids found in the skin and fruit pulp are also lost in the process of juicing. Flavonoids have been linked to longevity and are best known for their antioxidants and anti-inflammatory properties that help prevent a number of cardiovascular diseases. In citrus fruits, the whole fruit is said to have five times the flavonoids as a glass of juice made from them.
To fuse the convenience of juice and the healthiness as whole fruit, use a blender instead of a juicer. This way, you don't lose any fruit pulp and can enjoy a tasty glass of juice.
Do you need vitamin supplements? Here's how to find out
Taking vitamin and mineral supplements is increasingly becoming common these days. People generally opt for these supplements to ensure good health as their diets are usually lacking in vitamins due to the pursuit of a hectic lifestyle.
But before you begin consuming vitamin supplements, it's necessary for you to know whether your body actually needs them. According to nutritionists, you should plan your diet appropriately to fulfil your nutritional needs and not depend on vitamin supplements to do so. If your diet includes foods like fruits, green vegetables, whole grains, low-fat dairy products, legumes, fish and lean meat, you won't need vitamin supplements.
So, when exactly do you need vitamin supplements?
You might need vitamin supplements in the following cases:
- If you are above the age of 50, you can take vitamin b-12 supplement. Additionally, you may consider eating food items fortified with vitamin b-12, like fortified cereals.
- If your diet does not meet the normal requirement of 1, 600 calories a day, you should consider dietary supplements. Moreover, the diet of people who do not consume red meat usually lacks in zinc and iron, which can be supported by vitamin supplements.
- If you are a woman whose menstrual cycle is associated with heavy bleeding, you might need vitamin supplements.
- If you suffer from a disorder that has a negative impact on the nutrient absorption process of your body, you need to take vitamin supplements. These conditions include chronic diarrhoea, food intolerance, food allergies or any disease related to the liver, pancreas, intestines and gall bladder.
- If your body has difficulty in absorbing and digesting nutrients because of a surgery of the digestive tract.
- If you are a woman who is planning to have a child. Women who want to get pregnant should consume 400 mg folic acid, which can be obtained from dietary supplements or fortified foods.
- If you are pregnant, you should include a prenatal vitamin in your daily diet. This vitamin should contain iron. You may also fulfil this iron requirement by consuming a separate iron supplement. If you wish to discuss about any specific problem, you can consult a Dietitian/Nutritionist.
Dear Doctor, leg below knee are painful. Even after full night I find pain in the morning. I am not diabetic. Uric acid was little higher. What should I do.
Dear sir I am shahrukh ali form indore my question is how can I increase my weight because I am so week current my weight is 49 kg so kindly give me tips & supplement Thanks you shahRukh Ali.
I want to keep my body shape gud but I don't want to eat supplements tell me how can i grow my body.
I'm a single student. My weight below 50 so I am not qualify to defence jobs please tell how to growth my weight.
Hello doctor, my mother is mixing some water in our daily milk packet. Is there any problem with that? How much milk should I Take a day?
I am very lean. I eat too much but still not able to put on weight. I've tried everything. Every protein shake. Every medicine. But nothing seems to help me. I am underweight. I'm loosing confidence in me. Plzz help me.
Someone tell me how can I gain weight as I have 58 kg please some one help me as I feel very awkward when I wear clothes it does not look attractive .what should I eat regularly to gain more wait.
Hello doctors. I'm 18 years old student. I feel tired throughout the day, but I can't sleep at night. I wake up at night at any time. I can't concentrate properly And feel too less confident. I fear talking in people even with my family and my friends. Daytime tiredness and sleepiness. Difficulty In doing tasks and remembering. Irritability and depression. What should I do? I'm damn worried about that. Please help me.
Hi, I am healthy fat (around 75 kgs, height 5 ft 10 inches ). Though I wish to be much thinner (face fat, body fat ). I was quite thinner till last year as I was staying in hostel and starved most of the times. I still can moderately starve and I know my body will respond very quickly. However, I saw a documentary how starvibg moderately could be lowering my metabolism which in turn will make me fatter if I start eating normally. Pls suggest me a way to get thinner, possibly increasing metabolism and decrease body weight. I eat clean mostly.
Hi mam, I am 17 years old but I am still underweight so I checked my thyroid levels. T3 1.19 ng/ml, T3 7.60 if/dl, TSH 5.270uIU/ml do l have thyroid problem.
Cholesterol is generally regarded as something bad for the health. As a part of diet, everyone tries to avoid anything that has cholesterol in it. What needs to be understood is that not all cholesterol is bad. There is also good cholesterol, which is actually very essential for body functions. This is required for the production of essential hormones. Inadequate amounts of good cholesterol can lead to problems ranging from simple hormonal imbalances to severe issues like infertility.
The following are some food items, which contain sufficient amounts of good cholesterol and should find a place in your plate. They are essential for various body functions including hormone formation.
Avocado oil: Most oil is considered bad, but avocado oil contains about 70% of good cholesterol and should be used for its heart-healthy benefits. Being a great antioxidant, it protects the heart by reducing inflammation and by improving blood pressure. Eating whole avocado is also beneficial for the heart and the body as a whole.
Buckwheat: This whole grain is rich in many vitamins, quite a few minerals, and is a good provider of dietary fiber. It is also gluten-free and is rich in antioxidants, making it extremely cardio-friendly.
Soy: Too much saturated fat in the diet cannot be digested and the liver converts these and stores it, which adds to obesity. Soy which is a good replacement for animal fat and even dairy products can help improve cholesterol levels and prevent fat accumulation.
Salmon: This is one of the most heart-friendly food items, which is loaded with omega-3 fatty acids and good cholesterol. It lowers triglyceride levels and provides a good amount of protein for the body.
Spinach: The cholesterol which settles against the blood vessels is washed off by consuming spinach – in regular quantities at regular intervals. It is also the richest source of lutein, which is known as guardian against aging diseases including hypertension.
Go the nutty way: While most would consider nuts as rich in oils, truth is they are loaded with good cholesterol. Therefore, whether it is almonds or pecans, ground nuts or walnuts, nuts are great for the heart. They are also rich in minerals including calcium, copper, magnesium, and potassium and contain various vitamins. So about a teaspoon of chopped nuts should be on your plate on any given day.
- Dark chocolate: Again, like nuts, most of us tend to avoid chocolate, but these restrictions are only for the white ones with sugar. The dark one is extremely healthy for the heart with loaded antioxidants, which prevents clogging of arteries. It is also rich in flavonoids, which are useful in controlling blood pressure and other heart diseases. If you wish to discuss about any specific problem, you can consult a General Physician.